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v3.1 - GRAVEL / FONDO EVENT (<100 mi), High Volume: 10-Week Race Preparation Plan -Reusable

Browse More Plans

v3.1 - GRAVEL / FONDO EVENT (<100 mi), High Volume: 10-Week Race Preparation Plan -Reusable

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Cody Waite, Waite Endurance

All plans by this Coach

Length

10 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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  • Waite Endurance v4.0 Training Plans, Available from Training Peaks

  • WE

    Written by Cody Waite, of Waite Endurance

    This is part of our most recently updated v3.1 plan series (2019) with all Structured Workouts provided to be used with power meter, 'Smart Trainers' and/or training metric devices of your choosing!

    The Race Prep plan picks up where our BASE BUILDER PLANS leave off, and prepares you to race! Your Anaerobic Power, Vo2 Max, and Anaerobic Threshold energy systems are all addressed as your racing approaches.

    RACE PREP PLAN:

    Our 10-week, high-volume, Gravel / Fondo Race-Prep Plan, v3.1, is designed for events under 100 miles. Geared towards riders looking to sharpen up their race day fitness leading up to their A-priority event. This plan is designed to begin after you've completed one of our Base Builder Plans and have your fitness base established. You can also begin this plan without having followed our Base Builder Plans, assuming you have at least 8 weeks building a solid aerobic strength base prior to starting this program.

    This 10 week plan is set up in 5 two-week blocks: each block focusing on a specific energy system beginning with Anaerobic Power, expanding through Vo2 Max, Anaerobic Threshold, Aerobic Threshold, and a final a Peak/Taper into your goal event. Each two-week block includes 4 Structured Workouts that focus on the specific energy system, and two endurance rides. Optional strength training sessions are also included as desired.

    REUSABLE: You can easily reuse this plan within your racing season as you recover and rebuild between peaks for A-priority events; as well as future seasons.

    LEARN MORE:

    OTHER GRAVEL / FONDO RACE PREP OPTIONS:

    We have both LOW & HIGH volume Race Prep Plans available for under 100 miles & over 100 miles:


  • 50-100 mile event, low volume

  • 100-200 mile event, low volume

  • 100-200 mile event, high volume
  • QUESTIONS ?

    Email Cody directly with questions now or as you go: cody@teamwaite.com

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
11:20:00 06:00:00
Strength x2
01:21:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
11:20:00 06:00:00
Strength
01:21:00 00:45:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Cody Waite

Waite Endurance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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